performance nutrition for high school athletes performance nutrition for high school athletes eat...
TRANSCRIPT
Performance Nutrition for Performance Nutrition for High School AthletesHigh School Athletes
Eat Right, Play HardRuth G. Taylor, MS, RD, LDRuth G. Taylor, MS, RD, LD
UGA Sports NutritionistUGA Sports Nutritionist
Overview• What is performance nutrition?• Parent’s role in performance nutrition• Everyday nutrition
• Athlete food choices
• Before Exercise• During• Recovery• Fluids• Supplements• Healthy eating attitudes/behaviors
Keys to Performance NutritionKeys to Performance Nutrition
• Adequate total energy to support growth & activity
• Fuel & hydrate before exercise
• Stay fueled & hydrated during activity
• Recovery after exercise
• Maximize nutrients to enhance performance & health: ~50-60% carb; 25-30% fat; 10-20% protein
Where Does Nutrition Fit?
AthleteOptimal NutritionRest & Recovery
Strength & Conditioning
Injury Rehab
Skill Training
Speed/Agility Training
StressInjury Prevention
Parent’s Performance Parent’s Performance Nutrition RoleNutrition Role
• Provide healthy food choices; role model
• Positively encourage healthy eating: – “If you can make time for training, you need to make time to
EAT RIGHT for training.”– “Food = Energy! You’ve got a tough training/competition
schedule tomorrow, be sure to eat well.”– “Your workout is not complete until you eat!”
• Avoid setting weight goals, making comments about weight, and/or frequently weighing athletes.
Everyday NutritionDo Don’t
Eat at least 3 meals a day
Everyday NutritionDo Don’t
Eat at least 3 meals a day Skip meals, especially breakfast!!
Everyday NutritionDo Don’t
•Eat a variety of healthy foods: grains, fruit,
veggies, lean protein, low-fat dairy
•Choose at least 3 food groups at each meal
Everyday NutritionnDo Don’t
•Eat a variety of healthy foods: grains, fruit,
veggies, lean protein, low-fat dairy
•Choose at least 3 food groups at each meal
Leave out any food groups (ex. Fruits and
vegetables)
Athlete Fit Food ChoicesStarchy Grains
• Whole wheat bread• Wheat pasta• Brown rice• Whole grain cereals:
Raisin Bran, Frosted Mini Wheats, Honey Bunches of Oats, Grape Nuts, Granola, All Bran, Fiber One, Kashi cereals, Smart Start
• Whole wheat tortillas• Wheat bagels• Bran muffins• Whole wheat
crackers: Triscuits, wheat thins, etc
• Oatmeal• Grits• Popcorn• Granola bars
Grains are your major source of energy!
Athlete Fit Food ChoicesFruits & Vegetables
• Fresh fruit• Dried fruit –raisins,
etc• Canned fruit• Frozen fruit• Applesauce
• Fresh vegetables• Canned vegetables• Frozen vegetables• Salsa, tomato sauce
Fruits & Veggies are your Freebies! Packed with vitamins, minerals, fiber and water – you
can’t go wrong!!
Athlete Fit Food ChoicesLean Protein
• Chicken• Turkey• Fish• Roast Beef• Lean ground beef• Ham• Beans/Nuts/Seeds• Eggs
• Keep it lean by:– Grilling– Baking– Roasting– Broiling
Protein is not a major energy source!
Extra protein does not mean extra muscle!
Quantity of Dietary Protein and Quantity of Dietary Protein and Whole Body Protein SynthesisWhole Body Protein Synthesis
a
a a
b b
a
a,b: unlike letters are significantly different
Tarnopolsky et. al., J. Appl. Physio. 1992
Wh
ole
Bod
y P
rote
in S
ynth
esis
mg/
kg/
h
Bulldawg Fit Food ChoicesDairy
• Milk (skim, 1-2%, chocolate)
• Cheese– (slices/shredded)
• Cottage cheese• String cheese• Yogurt
Dairy is a great source of protein, calcium & vitamin D!
Keep it low-fat!
CAUTION:CAUTION:Foods to LIMITFoods to LIMIT
• Fried Foods – french fries, tater tots, hashbrowns, onion rings, fried chicken, chicken wings, popcorn shrimp, corn dogs, chips, etc
• Greasy meats/foods – sausage, bacon, pepperoni, salami, bologna, pizza, etc
• Added Fats – mayonnaise, sour cream, creamy dressings (Ranch, Caesar, Blue Cheese, etc), extra cheese, cheese dip, butter, cream cheese, creamy dipping sauces, etc
• Extra Sweets – cookies, ice cream, cakes, brownies, doughnuts, pastries, candy bars, candy, sodas, sweet tea, etc
• Refined starches – white breads, white bagels, croissants, chips, white rice, etc
Eat Before ExerciseGOAL: Start well hydrated & fueled
Do Don’tEat a meal/snack
Eat pre-practice/game meal of mostly carbohydrates,
complimented with lean protein
Hydrate: drink water, powerade or fruit juice
2-3 cups 2-3 hrs pre
8 “gulps” 10-15 min pre
Eat Before ExerciseGOAL: Start well hydrated & fueled
Do Don’tEat a meal/snack Practice/play on an
empty stomach
Eat pre-practice/game meal of mostly carbohydrates,
complimented with lean protein
•Load up in a high-fat, high protein meal
•Eat candy or sweets
Hydrate: drink water, powerade or fruit juice
2-3 cups 2-3 hrs pre
8 “gulps” 10-15 min pre
Restrict fluid or drink sodas, sweet tea,
alcohol
Pre-Practice/Game MealPre-Practice/Game Meal
• 3-4 hour pre-event• 1/3 plate = lean protein• 2/3 plate = carbohydrate
• Other examples: – Deli sandwich with cheese/veggies + banana + pretzels – Pancakes + fresh fruit + egg whites– Spaghetti with tomato sauce + salad + bread sticks– Bowl of cereal + 2% milk + glass of OJ + low-fat yogurt
Lean protein:
Grilled/baked
chicken, fish,
steak, roast beefCarbohydrate
options: rice, pasta, bread,
cereal, etc, fruits, &
veggies
Pre-Practice/Game Meal1/3 plate = lean protein
2/3 plate = carbohydrate choices
During ExerciseGOAL: Stay hydrated & fueled
Do Don’tDrink 4-8 “gulps” of water or powerade every 15-20 min
OR 20-40 oz per hr
Drink at every break, time-out, etc
Practice drinking during training; make it a habit
Drink Powerade when practice is longer than 1 hour,
and when training in hot conditions
During ExerciseGOAL: Stay hydrated & fueled
Do Don’tDrink 4-8 “gulps” of water or powerade every 15-20 min
OR 20-40 oz per hr
•Don’t chug •Don’t swish and spit
•Don’t miss your mouth
Drink at every break, time-out, etc
•Skip water breaks •Only drink when thirsty
Practice drinking during training; make it a habit
Give up on fluids if you think they make you sick
Drink Powerade when practice is longer than 1 hour,
and when training in hot conditions
Only drink water when practice is longer than 1 hour,
and when training in hot conditions
After ExerciseGOAL: Replenish & repair
Do Don’tEat a recovery meal/snack
within 30 min.
Focus on carbohydrate and protein
(3-4:1 of carb:prot)
Hydrate: drink water, powerade/fruit juice/milk
2-3 cups per lb. lost
If short on time, try either an energy bar or energy
shake
How to RecoverDo Don’t
Eat a recovery meal/snack within 30 min.
Go longer than 1 hour after activity without eating
Focus on carbohydrate and protein
(3-4:1 of carb:prot)
•Skimp carbohydrate•Load up in a high-fat, high
protein meal
Hydrate: drink water, powerade/fruit juice/milk
2-3 cups per lb. lost
Restrict fluids or drink sodas, sweet tea, coffee,
alcohol
If short on time, try either an energy bar or energy
shake
Skip the recovery meal/snack
Post-Practice/GamePost-Practice/Game• Snack Ideas (within 30 min after practice)
– Peanut butter sandwich, tuna sandwich, peanut butter crackers, cheese crackers, fruit smoothie, Gatorade Nutrition Shake, Gatorade Recovery Bar, Powerbar, low-fat chocolate milk, yogurt + cereal, bowl of cereal
• Meal Ideas (within 30 min after practice or within 2 hours after recovery snack)– Spaghetti and meatballs with marinara– Grilled chicken, rice, green beans– Regular hamburger, baked potato, salad– Turkey Sub sandwich, loaded with veggies,
pretzels, fruit smoothie– Chili topped with cheese, wheat rolls
Fluids & HydrationFluids & HydrationFluid LossFluid Loss
Blood volumeBlood volume
Inadequate oxygen to exercising muscleInadequate oxygen to exercising muscle
ExhaustionExhaustion
Poor PerformancePoor Performance
HydrationDo Don’t
Drink at every meal
Carry a water/powerade bottle with you on campus
Drink during practice/game
Choose water, powerade, regular milk, chocolate milk, 100% fruit juices,
vegetable juices
Children produce more body heat and sweat less than adults, requiring more attention paid to good hydration
HydrationDo Don’t
Drink at every meal Forget to drink at meals
Carry a water/powerade bottle with you on campus
Skip drinking between meals
Drink during practice/game Skip drinking
Choose water, powerade, regular milk, chocolate milk, 100% fruit juices,
vegetable juices
Only drink sodas, sweet tea, kool-ade, HI-C,
alcohol, coffee
Children produce more body heat and sweat less than adults, requiring more attention paid to good hydration
SupplementsSupplements
• There is no “magic” pill/powder for sports performance
• Generally not recommended for the high school athlete
• Little, if any, literature to support safe and/or effective supplementation in the adolescent athlete
• Dietary supplements should never replace food
• Regular daily multivitamin-mineral supplement (i.e.Centrum, Flinstones, etc)
Unhealthy Food Attitudes
• Extreme fear of gaining weight
• Obsessively counting calories
• Preoccupied with – the desire to be thinner, – food– thoughts of having fat on your body
• Fear of fat and/or carbohydrates
• Feel extremely guilty after eating
Unhealthy Eating Behaviors
• Food restriction; starvation
• Vomiting to control weight
• Use of laxatives to control weight
• Use of diet pills to control weight
• Eating binges where you feel out of control
What to do if you feel an athlete is harming themselves?
• Get support –speak a health professional. Learn about disordered eating.
• Privately speak with child – addressing your concern for health gently but persistently.
• Privately speak with the parent – addressing your concern for their child’s health. Provide resources for help.
• Encourage athlete and parents to seek medical help.
• Don’t comment on athlete’s food, weight or appearance.
• Don’t force or make meals a battleground.
Resources for More InformationResources for More Information• Gatorade Sports Science Institute http://www.gssiweb.com
• Powerbar: www.powerbar.com
• UGA Sports Nutrition: www.georgiadogs.com
• American Dietetic Association : www.eatright.org
• American College of Sports Medicine: http://www.acsm.org/
• National Collegiate Athletic Association Nutrition and Sport Performance: http://www1.ncaa.org/membership/ed_outreach/nutrition-performance/index.html
• United States Olympic Committee: www.olympic-usa.org
• Nancy Clark’s Sports Nutrition Guidebook, published by Human Kinetics